Lub glycemic Performance index (GI) yog ib qho kev ntsuas ntawm cov ntshav qabzib ntau npaum li cas nce hauv cov lus teb rau cov zaub mov carbohydrate. Cov khoom noj uas muaj GI siab ua rau cov txiav ua rau cov tshuaj insulin los pab ua kom cov piam thaj hauv cov ntshav. Nrog rau qhov loj ntawm cov tshuaj insulin, cov piam thaj hauv ntshav poob qis dua li qub, uas ua rau koj xav tias muaj kev xav ntau dhau rau cov zaub mov dua. Insulin xa cov piam thaj uas tsis tau ua tiav mus rau qhov chaw khaws cia - fat depot. Yog li ntawd, cov khoom noj GI siab yog suav tias yog qhov hnyav tshaj qhov hnyav thiab ua rau muaj kev nyuaj hauv kev tswj kev qab los noj mov.
Glycemic Index Theory
GI yog ib txoj hauv kev los ntsuas qhov ntsuas. Hauv ntau qhov kev tshawb fawb, qab zib lossis qhob cij dawb tau siv los ua cov khoom tswj. Cov neeg koom nrog noj ib yam khoom noj tib yam. Txhawm rau ntsuas cov ntshav qab zib, cov kws tshawb fawb tau tsom mus rau 50 grams ntawm digestible carbohydrates, tsis yog qhov ntim ntawm cov zaub mov nws tus kheej. Piv txwv li, 280 g ntawm qos yaj ywm thiab 80 g ntawm buckwheat groats txhua tus muaj 50 g ntawm digestible carbohydrates, tsis suav fiber. Tom qab ntawd, cov neeg kawm tau ntsuas lawv cov ntshav qabzib thiab muab piv rau qhov siab npaum li cas nws cov qib nce ntxiv hauv kev cuam tshuam nrog cov piam thaj. Qhov no ua rau lub hauv paus ntawm glycemic Performance index.
Cov kev tshawb fawb tom qab tau qhia txog lub tswv yim ntawm Glycemic Load, uas feem ntau cuam tshuam zoo rau lub cev ntawm ib qho khoom noj. Tsis zoo li qhov ntsuas, nws tso cai rau koj los ntsuas ib feem, thiab tsis tsom mus rau qhov tsis paub meej 50 g.
GI thiab satiety
Kev tshawb fawb rov qab rau xyoo 2000s tau pom tias GI tsis tshua muaj txiaj ntsig rau satiety dua li yav dhau los xav. Saturation yam muaj xws li: proteins, rog, fiber ntau thiab lub zog ceev ntawm zaub mov.
Proteins siv sijhawm ntev los zom, uas tso cai rau koj kom muaj lub siab zoo ntawm kev ua kom puv. Cov rog ua rau qeeb qhov nqus ntawm cov as-ham thiab pab tswj lub sijhawm ntev satiety. Fiber tsim ntim, thiab txhua yam stretching ntawm lub plab yog ib tug satiety yam.
Nyob rau hauv cov nqe lus ntawm lub zog ceev, piv 40 grams oat ncuav qab zib thiab 50 grams ntawm oatmeal. Lawv cov ntsiab lus calorie yog tib yam, tab sis tus naj npawb ntawm calories ib gram ntawm cov khoom thiab qhov ntim sib txawv. Ib yam li ntawd, 200 g ntawm txiv hmab txiv ntoo thiab 50 g ntawm raisins muaj tib tus naj npawb ntawm calories, tab sis sib txawv zog ceev, feem, lawv saturated nyob rau hauv ntau txoj kev.
Nws raug nquahu kom nco ntsoov txog insulin thiab glycemic Performance index rau lub sijhawm ntev yam tsis muaj zaub mov. Cov ntshav qabzib qis qeeb qeeb qhov pib ntawm satiety, uas yog vim li cas tib neeg nyiam noj ntau dhau tom qab kev tshaib kev nqhis, thiab yog li ntawd nws raug nquahu kom noj zaub mov me me thiab tsis hla cov zaub mov kom tswj kev qab los noj mov.
Insulin thiab GI tseem ceeb heev rau cov neeg rog rog thiab ntshav qab zib. Kev rog rog txo qis kev nkag siab ntawm insulin. Yog tias koj xav kom poob phaus, koj yuav tsis tsuas yog tswj tau qhov kev xav ntawm satiety, tab sis kuj koj cov ntshav qab zib - xaiv cov khoom noj uas muaj GI tsawg.
GI tswj cov txheej txheem
Glycemic Performance index ntawm cov khoom noj tuaj yeem cuam tshuam. Koj twb paub lawm tias cov proteins, cov rog thiab fiber ntau ua rau kev nqus ntawm cov as-ham - lawv tuaj yeem txo lossis nce GI. Ice cream ua rau cov ntshav qab zib tsawg dua cov qhob cij vim nws muaj cov rog, tsis yog carbohydrates xwb.
Cov nplej tag nrho thiab cov khoom noj uas khaws cia muaj GI tsawg dua li cov khoom ua los ntawm cov hmoov nplej dawb thiab cov nplej ua kom zoo. Yuav cov qhob cij tag nrho, crispbreads, durum pasta, oatmeal es tsis txhob oatmeal, xim av es tsis txhob dawb.
GI ntawm cov zaub tshiab thiab txiv hmab txiv ntoo yog qis dua siav vim muaj fiber ntau. Thaum koj zom zaub, ua kom sov lossis ntxuav lawv, koj rhuav tshem cov fiber ntau - GI nce. Yog li ntawd, qhov ntsuas ntawm boiled carrots yuav luag tib yam li cov qhob cij dawb, thiab cov qos yaj ywm mashed yog ntau dua li cov qos yaj ywm ci hauv lawv cov tawv nqaij.
Proteins siv sij hawm ntev dua los zom dua lwm yam khoom noj, yog li cov kws kho mob pom zoo kom noj cov protein thiab carbohydrates ua ke. Qhov no tso cai rau tsis tsuas yog tswj kev qab los noj mov, tab sis kuj txo qis glycemic Performance index ntawm carbohydrates.
Yog tias koj tau tso cov khoom qab zib me me hauv koj cov zaub mov, ces noj lawv tsis yog ntawm lub plab khoob, tab sis nrog koj cov zaub mov sib npaug. Nws cov khoom xyaw yuav ua rau qeeb plab zom mov, txo koj cov GI thiab muab koj lub siab puv.
Lub glycemic Performance index tsis yog qhov tseem ceeb rau cov neeg noj qab haus huv ntawm qhov hnyav ib txwm thiab insulin rhiab heev vim nws yog tswj kev qab los noj mov thaum noj zaub mov. Nws yuav tsum raug coj mus rau hauv tus account los ntawm cov neeg muaj kev rog rog thiab ntshav qab zib, vim tias muaj cov kab mob zoo li no tsis tuaj yeem ua nrog kev tswj hwm satiety. Rau txhua leej txhua tus, GI cov rooj yuav yog ib daim ntawv khib nyiab zoo rau kev xaiv cov khoom noj, tab sis nws yog ib qho tseem ceeb kom nkag siab tias kev noj ntau dhau tuaj yeem ua rau cov khoom noj uas raug.